Category Archives: fear

A brief break in my teaching schedule gives me an opportunity to write about something I’ve become aware of in the movies and books I’ve seen and read recently. While I watch and read for enjoyment with hopefully no agenda, upon reflection I may notice a common thread being explored, and wisdom being shared.

First, let me say how fortunate we are that even in the summer, traditionally reserved for movies full of car chases, monsters, aliens, zombies and assorted ‘bad guys’, there are brilliant films like Blindspotting and Leave No Trace. (And these aren’t the only quality films out right now!)

As for reading, I just finished Pachinko by Min Jin Lee, and have started reading Less by Andrew Sean Greer. (I promised myself I would give bestsellers a chance, so have been requesting them at the library.)

What is the common thread? All of these works provide insight into the life and culture of people who are living in fear. The father in Leave No Trace is dealing with PTSD, needing to take care of himself and his daughter as best he can. The daughter is fearful for her father, afraid of losing him, and at the same time afraid of being kept from the natural venturing forth into the world that is part of coming of age. It’s impossible not to feel great compassion for both these characters and to want the best for them. But what is best? Given his inability to stay indoors or lead a life that would allow her what she needs, there is no easy answer.

In Blindspotting, the fear is palpable as we enter the life of a young Oakland man, who has turned his life around and is days from being done with probation, if he can just steer clear of trouble. Because he is so personable, I found myself tense and anxious, as his very ordinary working life seemed full of perils. I was invested in his not just staying free but staying alive, as the fear of police — a fear made reasonable by an incident he witnesses at close hand early in the film, as well as so many police shootings that we’re all aware of — becomes a presence throughout the film. Remaining free and alive is especially challenging when his oldest closest friend seems to stir up trouble wherever he goes. The mother in me wanted to shout ‘Steer clear of this guy! He’s trouble!’ With the pale skin of the dominant culture, the friend is unencumbered by the fear of police profiling, and seems oblivious to the danger he puts his friend in with his behavior. But he feels he has something to prove. Having grown up in a predominately African-American neighborhood, he has adapted by adopting, to absurd extremes, the trappings of the culture of the ‘hood. Without that identity, who would he be? Would he disappear? That’s a core fear for many of us who feel we need to promote a ‘self’ to be seen, respected and loved.
In the multi-generational novel Pachinko, the characters are mostly Koreans who live in Japan where being Korean is socially and legally challenging. They fear being sent back to Korea, not being accepted in Japan, and not being able to make a decent life through the fruits of their labor. The descendants of Korean immigrants, though born in Japan, are not Japanese citizens. Instead, on their fourteenth birthdays, they are required to get fingerprinted and apply to stay in the country for three more years. A naturalization process is possible, though difficult, but the discrimination is still a huge issue. There are a lot of explorations of identity as well, and the intrinsic fear causes much heartache.

In the novel Less, about an aging gay author embarking on a trip around the world, I am only a few chapters in, but on page 45 I find this:

“Name a day, name an hour, in which Arthur Less was not afraid. Of ordering a cocktail, taking a taxi, teaching a class, writing a book. Afraid of these and almost everything else in the world.”

What a gift these films and novels provide! We can recognize the universality of humanity. If any of us were in any of these situations, given all the causes and conditions these characters experienced, we would fear what they fear and very likely react as they do.Whether it’s a veteran father with PTSD, a daughter who wants to be with her father but also wants to live a normal life, a young black man trying to get his life back on track, a young white man grappling with his identity, a gay author feeling like he’s failing, or anyone living as a minority in a culture that belittles and excludes them, there is so much room for us to deepen our own understanding and compassion.

We might ask ourselves:

Where do I feel fear arising?

How is that fear playing out in my life?

Where might I be causing those feelings in others?

Can I be compassionate with myself, while gently relaxing and releasing fear?

And we might encourage filmmakers and writers to continue making movies and novels that both entertain and challenge us! Hooray!

The expression ‘take what you hear with a grain of salt’ reminds me to allow for the very likely possibility that what I’m hearing is not entirely true. This is usually no fault of the person sharing. It’s just the nature of living in a complex world full of ever evolving knowledge.

Conversely, in every statement I hear, I try to notice that it has at least a kernel of truth in it. This is challenging because of the visceral reaction I feel to any idea or world view with which I strongly disagree. But it is worth the effort, because if I can activate a sense of compassion for the person, listen carefully to what they are saying, I may be able to see the fear that is driving their statement and my reaction. In this way I can find our shared humanity. (Read more about Faulty Filters of Fear)

If truth is valued, then it’s important to take with a grain of salt even an idea we cherish and to recognize the kernel of truth even in an idea we abhor.

We would probably all prefer a solid truth to rely on, but accepting any old thing as true is obviously not the answer. In our rush to feel we know what’s what, we tend to accept things at face value if they feel true to us. But why do they feel true? Because they are familiar? We heard them repeated from parents, other family members, teachers, schoolmates, admired community leaders and news sources. Are any of those completely reliable sources? Or were they just repeating what they heard and accepted or hoped was true?

We get attached to our version of truth. We welcome anything that confirms it and feel threatened by anything that challenges it. We incorporate these ‘truths’ into who we believe ourselves to be. We want to be right at any cost, because being wrong would dismantle our tightly held sense of self. We likely label those who disagree with us as wrong, misguided, bullheaded or maybe even evil. We are less and less likely to reach out and engage with others outside a defined ‘safe’ circle, because from inside that circle it seems as if the world, or ‘wrong-thinking’ pockets in it, are dangerous and threatening.

Stuck in our entrenched positions, it is quite challenging to cultivate qualities of compassion and loving kindness. We may like to think we are kind, but we only extend compassion to people within circumscribed areas of agreement. Outside of that is a dangerous land of enemy thinkers we deem undeserving of our compassion.

Then we come to meditation practice and we are asked to send infinite loving-kindness to all beings. We are asked not to make an enemy of anything or anyone. This feels like an insurmountable challenge, maybe even one we don’t want to take on. What would we have to give up of ourselves to let down our guard in that way? The very idea threatens who we believe ourselves to be, and yet we believe ourselves to be good and kind. Uh oh! What a pickle!

At this point the most fearful among us make an enemy of the practice itself, saying ‘It’s not for me’ or ‘I don’t believe in that malarkey’. They go back to the bitter battle of defining their territory and needing to be right in order to feel okay.

That’s one choice. What’s the other? Do we have to hang out with people we disagree with and bite our tongues while they rant nonsense?

No. As a kindness to ourselves we can choose to respectfully steer clear of people caught up in tornadoes of fear and anger, unless we feel centered enough and called upon to help. Then we do so as conduits of infinite loving-kindness. If we’re not feeling kind even toward ourselves, it is best not to engage. Instead we focus on taking care of ourselves first because we have nothing to offer anyone else but our own fear-based opinions and depletable resources which will be of use to no one, and could make matters worse.

To not make an enemy of anyone doesn’t mean we have to agree with them. But they don’t have to agree with us for us to recognize our shared existence in this complex web of being. They are caught up in this tricky business of living just as we are. We may not wish that their goals come to fruition, but we do wish them well. (Even if in wishing them well we sneakily think, that if they were well they would not be so caught up in their wrong thinking!)

Our willingness to extend compassion to all beings, regardless of what they believe, helps us to be kinder to ourselves as well. We all have aspects of ourselves that we don’t feel particularly good about. We may have tried keeping them hidden but they pop out in all sorts of inconvenient ways. We create a fortress of Self, constructed of our preferences and our firm ideas that we defend to the end. We expend so much energy in this defensive stance that we become exhausted and none the happier for all our efforts. We just get prickly and prone to provoking fear-based emotions in others, causing misery all around.

The kinder we are to ourselves the less dependent we are on having to be right in order to be okay. But why would we want to let go of being right? Isn’t that losing something? In my experience, and in the experience of many others, giving up the need to be right is a great relief. We are not at war here. We are in a complex community of life that thrives on collaboration and communication and coexistence. The less vested we are in being right all the time, the happier we tend to be. Is that true? And if so, how do we get there?

First, let’s look at the expansive history and ongoing evolution of thought and knowledge. Consider how the facts that were accepted as true one hundred years ago don’t all hold up to the light of what further research has shown to be true. In many cases, it’s simply that we didn’t have a lens to see what was right before our eyes. Whether looking at things on a cellular level or into the cosmos, in both cases what our forebears could see with their limited tools don’t all hold up today, do they? That alone can give us pause to hold our current acceptance of what we ‘know’ to be true a little more lightly.

But still, for most of us, budging at all from our long-held opinions would be threatening. We have a need to be right, to know it all, to have things locked in.

Could we adopt a more scientific mindset? Could we inquire, observe, hypothesize, experiment and be open to being proven wrong in our hypothesis? The scientific community is trained to question everything. Non-scientists can adopt at least a degree of that same liberated mind instead of accepting any particular fact as the absolute truth.

But wait, we might say, things happened in history and some things we saw before our very eyes. Surely that is true, right? History is presented as facts, but history is written by the victors, by the dominant culture and throughout recorded history primarily by men. The filters that naturally arise from these varied perspectives present some facts and not others, either by complete omission or by highlighting certain aspects, projecting attributes upon them, and giving them whatever motivation, perspective and emphasis the person who lived to tell the tale chooses.

There seems to be a wave of research into previously untold stories to broaden and deepen our understanding of what life might have been like before our time. As important as this is, we can never recreate it exactly. We bring the zeitgeist of our current culture, our own slant laced with nostalgia or horror at past injustice. No re-creation of the past can help but be flawed. But for most of us it is far better than letting the past disappear completely and all the lessons learned lost.

Because of this interest, we now have a number of dedicated museums that are willing to look without blinders at things like the Holocaust, the African-American historical experience, etc. We even have the technology to capture in a most profoundly moving way a Holocaust survivor in a hologram. In his own words he answers whatever question a visitor might pose in real time about his life and experiences. Along with written and oral accounts, a vital history lesson is being preserved in the hopes of never allowing such a thing to happen again.

Being open to listen and learn from people’s personal experiences is much easier if we don’t have preconceived notions that filter out what we are uncomfortable hearing. None of us want to believe that such horrors could occur, but denying that they do would seem a sure way to perpetuate them.

No one individual’s perspective will capture the whole of an experience, but by cobbling together a multiplicity of personal perspectives, we can come much closer to understanding the past. We might think that one factual account of an eyewitness would be completely reliable, but life is multifaceted. When the San Francisco Bay Area had a powerful earthquake in October 1989, those who lived through it asked each other the classic post-trauma question ‘Where were you?’ resulting in a wide variety of recountings of personal experience. So already, even in the moment, you have hundreds of thousands of versions of the facts, all of them true, but none of them telling the whole story. It’s like the blind men feeling the elephant and each coming out with a completely different description of what ‘elephant’ is, as shown in this video.

The earthquake was more than a collection of personal experiences. There are lots of facts: the date, the time, the 6.9 magnitude as recorded on the Richter scale. These facts are true, but possibly not the whole truth. Clock time itself is a cultural agreement among humans, not observed by the rest of nature, after all. And the measuring equipment will probably be considered unreliable and obsolete in fifty years. There were undeniable facts of fatalities, injuries and structural failures. But each fact is one facet of a much larger story that we don’t know. We didn’t know the victims personally and even if we did, no one knows anyone completely. Seismic engineers may be able to figure out probable cause for structural failures, but fifty years hence chances are there will be more in-depth understanding. This doesn’t make the facts untrue. It just makes them incomplete. That’s useful for us to remember when we think we know something. Can we at least acknowledge that our facts are incomplete?

On retreat at Spirit Rock a few years ago I suddenly had the knock-on-the-head recognition that ‘I don’t know!’ Looking around I could see how my mental shorthand, our communal convenient labeling of the world we live in as objects with names, left me still lacking in any real knowledge. My mental notation of ‘tree’ is just a skim the surface shorthand that’s necessary in order not to be overwhelmed by all the information being presented at every turn in this life. I don’t know and am unable to observe the goings on inside that tree or where it’s root go underground. I’ve been taught some things about the processes in general, but honestly I don’t know in this particular tree’s case what’s going on. I don’t know its history, what tree it fell from as a seedling, how it came to grow in this spot, etc. etc. And understanding how limited my knowledge was did not make me ambitious to find out more. It liberated me from feeling I had to know everything in order to feel okay. I hadn’t realized how tightly wrapped I had been in the fear-based need to believe that my shorthand version of the world is complete.

We have shorthand ways of defining people as well. We assign them categories based on gender, age, weight, height, ethnicity, profession, personality traits, clothing, possessions, etc. But what does it all add up to? Assumptions! And those assumptions cause us to judge them based on our experiences, in person or through the media, with others who we have pigeonholed in some of the same categories. Is this the way we want to be known? Of course not. Each of us wants to be seen clearly with fresh eyes, not through preconditioned filters that are blindingly inaccurate.

All the conclusions we draw are based on ephemera. And our assumptions come back to bite us in so many ways. For example, in our desire to be seen, respected, loved and admired we often compare ourselves with others. But we compare their perceived polished outsides with our more in-depth view of our own messy insides. Neither of our judgments are accurate.

We can see how clinging to our need to be right at all costs doesn’t serve us. But we may still feel we know facts when we see them. Let’s look at more examples from the 1989 earthquake.

People across the country watching film footage on television news were led to believe that the whole of San Francisco and much of the East Bay were in ruins. Why would a news report show the untouched areas? That’s not news because nothing changed. What had changed, and was therefore newsworthy, was the collapsed freeway and Bay Bridge, and the Marina district in flames. With so much going on, it’s not surprising that reporters failed to mention that the majority of the Bay Area was perfectly fine.

That’s the news biz for you! ‘If it bleeds, it leads’ is the policy of the newsroom. Feeding the negativity bias of the survival mode part of our brain, is a safe bet for news shows to keep ratings up. In the newsroom, choices are constantly being made as to what to present. When my husband Will was a TV news film editor, the Black Panthers were much in the news. The reporters would tell Will what clips to include and in what order to suit their stories. It horrified him to see how they chose to include shots that showed them as militaristic and threatening, then routinely exclude footage of the community help programs run by the Panthers. So disturbed was he by this daily misrepresentation, that he saved the discarded footage on a reel in his work drawer. He should have taken it home. Eventually it was discovered and destroyed.

History is often destroyed because it doesn’t represent the skewed viewpoint of the person who is presenting the news. Today almost all of us carry around a phone that can record history in the making. This is changing our understanding of our world in wondrous and horrifying ways. We are seeing many more videos of cute and funny animals, of humans helping others of every species, of people standing way to close to tornadoes and lava flow, and we see firsthand the brutality and misuse of lethal force by those who are meant to protect us. In this way we are expanding the input possible, cobbling together a more accurate sense of things. But at the same time we are filtering out what doesn’t confirm our worldview, thus becoming more entrenched, and more likely to consider other views as ‘enemy’.

Can we recognize our own intentions and the intentions of those who are sharing their stories, each with their own hopes, dreams and agenda? In the long run, I can imagine that this explosion of sharing will offer future historians a more accurate reflection of the times we live in. But they will have a whole lot of cat videos to wade through.

In next week’s post we will look at how to live with not knowing — and love it!

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If you read the last post, I hope you had a chance to notice when fear showed up within yourself during the week. When we’re really paying attention, it can be surprising how much fear in all its guises is present. We experience it as physical tension (afraid the body will fall apart if we don’t lend extra holding power?) We experience numerous fear-based emotions: anger at another driver for putting us in jeopardy, anxiety over what people might think of us when we speak up, fear of being judged and found wanting, fear of getting ill, fear of dying, or of losing a loved one, etc. etc.

In looking back on a week asking the valuable question ‘What am I afraid of here?’ one student said that the more aware she was of the fear the more she was able to be with it and acknowledge it. Yes! We’re not pushing fear away. If we were afraid of snakes or rats, spending time in a controlled environment with an individual snake or rat would help to soften the fear, wouldn’t it? So much of our fear is rooted in our distrust of the unknown, so getting to know what we fear shifts us into a different frame of mind. We might still be cautious, we might never want to have a pet snake or rat. But something has shifted. That shift dis-empowers the fear, giving a deeper understanding of the nature of things a chance to guide us more skillfully.

While fear can activate us, motivate us to do something, more often it paralyzes us and keeps us from doing things in our lives. Fear has at times paralyzed me from living the full expression of this gift of life, from taking my seat at the table of life, the seat that is reserved for each of us just by being born into this world. Boys are usually raised in such a way that they don’t question that they have a seat at the table, a right to exist, a right to seek their own destiny. But women historically have not. To the degree that is beginning to change, hallelujah!

In class we also talked about the January 20th women’s marches locally, nationally and around the world. My husband and I went to the one last year in San Francisco, but this year we babysat our granddaughters while our son and daughter-in-law went. I shared a live stream of the SF march on Facebook, but mostly enjoyed spending time with the next generation of empowered women.

One student who attended the San Francisco march said that she had asked herself who she was doing this for? (Another really good question!) Before going to the march, she had felt that since the Bay Area marches rarely got coverage beyond local media, why turn out? But once she was in the march, the most peaceful and joyful she had ever experienced, she understood that ‘we were doing this for ourselves’. Now that’s powerful! When we see the truth in that, we transition from trying to impress the powers that oppress us to being the power, to taking our seat at the table. She sent me a number of wonderful photos she had taken at the march and gave me permission to post any I wanted. I enjoyed the many creative signs that the marchers carried, but I chose to share the one that is most closely aligned with my own message in my life, my teachings and this blog: “Don’t curse the darkness, be the light!’ In fact, amidst the little Buddha statues I’ve been given over the years, there is a small lighthouse to remind me of this meditative poem I wrote that is both calming, centering and empowering.

Fear rears its ugly head again, and again. We find ourselves saying and doing things that make matters worse. Rooted in fear, we feel tense, stressed, depressed or frantic. Fear can cause us to become violent, even if the violence is veiled and turned in on ourselves. When we feel out of control, asking ‘What am I afraid of?’ is an effective way to see the fear that has been causing us to make poor choices and miss out on joy.

At first our inner investigation will bring up a litany of stories about all that the future could manifest, given current causes and conditions. None of us knows what the future holds, but we can see from our own experience how reacting fearfully sets up a pattern of fear. In our practice we look at how we are in relationship to all that arises in our experience. Out of fear we are making enemies of everything. We spark fear in others and they then react in ways that are unskillful, causing more fear in us, and more justification for our fear. Fear creates its own proof! But that doesn’t mean it is the truth in the greater scheme of things. It only means we are powerful and need to be mindful of that.

Powerful? Yes! Beyond our wildest imagining.Often, especially for women, this is difficult to recognize. We have historically been marginalized, patronized and dis-empowered. Those messages still run through us, no matter how liberated we may feel. I am posting this on a day that women are marching together in solidarity, supporting each other and feeling that unity of being. The true value in this is in seeing through the assumptions we all have inherited from an ever-evolving (and sometimes devolving) culture.

But this power is not dependent on external validation. Just by being alive, we are a powerful presence. For example, every being has the capacity to change the energy in an entire room. Don’t believe me? See if you can remember some gathering — family, business, friends — where everything was going swimmingly or everything was boring until someone walked in and the energy was turned upside down. The new addition, probably without even being aware of it, brought in fear-based antagonism or love-based joie de vivre that changed everything. It wasn’t that the person was in a position of hierarchical power necessarily, but they – and we – are all powerful beyond measure. So we need to take responsibility for the power we bring into the world.

If we are living in fear, we discount our power, and our actions or lack of action may be misinterpreted. I was in a situation this week where I was impressed by the skillfulness of a young woman I sat next to for an hour when I took my granddaughter to gymnastics class. The woman had a toddler to keep quietly entertained and contained while her daughter attended the class, and she managed it so beautifully — anyone would love to have a mother like that! — that I wanted to tell her. But I didn’t. I fell back into a pattern of shyness, discounting my own power. I thought that my words would be awkward and unwelcome somehow. Now I regret not saying something. We all appreciate praise, even if we don’t seem to. Why would I withhold a compliment? Out of fear.

Another fear-based pattern is how we can misinterpret the impact we make as something external that is happening to us, rather than something we are bringing into the situation. For example, the person that walks into a room of people, timid and shy, afraid of what people might think of them. They shrink and hide in such a way that people assume they want to be alone, or maybe that they are judging the group unworthy of their time. So they leave the person alone or, depending on their own level of fear, behave in a way that is a little defensive. This is interpreted by the ‘interloper’ as hostile, confirming their original supposition that they are not worthy of acknowledging. What a difference a fearless person makes in such a situation, able to step up to welcome a person, regardless of what they are projecting. But you can’t always count on finding a fearless person. It’s more skillful to simply be one!

This is a mild example. In the extreme, any person living through a filter of fear can activate fear in others, especially those who are hyper-fearful. It would seem to make sense that the two in a certain way call out to each other, a dangerous kinship of a shared scary world view. The fearful pair up to play out a painful pattern, perpetrator and victim, again and again. This is not to blame the victim for what happens to them, but to acknowledge that fear attracts fear and to encourage us to notice fear, question whether it is performing a useful function or actually causing harm.

Looking at these patterns, we might wonder how do we survive as a species with so much fear-based miscommunication? With the power of love. This is not the acquisitive desire kind of love, but the expansive love for all beings that rises out of gratitude for simply being alive in this moment, and the pleasure of sharing the joy with others who are alive with the sensate wonder of this amazing gift, just as it is.

The fear of taking a chance on ourselves
Where does fear grab you?

By the throat? Keeping you from speaking up?

By the metaphorical cojones? Keeping you from taking a chance on doing something you long to do — writing, painting, starting a business, etc.?

By the heart? Keeping you from expressing your feelings, risking rejection?

These fears feel valid. They each have risks. But how much risk-aversion is smart, and how much is simply crushing you? That’s an important exploration for each of us to take if this resonates.

Through the practice of being fully present to notice thoughts and emotions as they arise and fall away in our experience, we can see fear for what it is. That awareness softens the tight grip that fear has held us in for so long. What a relief!

Three Poisons
The Buddha in his own inner investigation was able to identify ‘three poisons’ that cause suffering. As we look at each we can see that they are all rooted in fear.

Desire, fear’s greedy spawnYou may be surprised to see desire as rooted in fear. But think about the nature of desire. It is based in a sense of lack, of not-enough, and the assumption that something we acquire will remove that sense of lack. But desire is a mental pattern that breeds on itself. My granddaughters will never have enough of the current collectible stuffed animals. Ever. They may think there is some amount that will satisfy, but that will happen only when the focus of their desires moves on to the next toy of the moment, and way down the road maybe the next boy or pair of shoes or who knows what of the moment. Oh my. It is so much easier to see desire’s undesired effects in children than it is to see them in our own lives. But desire is there, rooted in fear, causing suffering.

Aversion, fear’s picky offspringFault-finding is a pattern that radiates out into the external world, but is seated in our own sense of not being good enough. Those standards we set that the world is not measuring up to? They came from our own not measuring up to the standards set by some powerful person in our childhood, who was caught up in the pattern from their own childhood sense of failing, and on and on. Getting caught up in blame is not useful. No parent or teacher has ever been perfectly skillful…well maybe the young mother at gymnastics class whom I mentioned earlier but I’m sure even she has her moments of unskillfulness at the end of a difficult day.

Delusion, fear’s wayward childIf a person is zoned out or just seems blind to the world around them, it might be reasonable to assume there is something scary that they would rather not look at too deeply. Instead, they float around in a state of foggy avoidance.

Since desire, aversion and delusion are the cause of suffering and are rooted in fear, the question ‘What am I afraid of?’ is a valuable exploration. But it might feel a little scary to pose. It may feel like having a conversation with the proverbial dragon at the gate, the one we’ve been avoiding or trying to sneak by for fear of going up in flames. But if that resonates, then this is just the conversation we need to be having. Because beyond that gate is the life we have been hiding from ourselves with our unquestioning patterns of fear.

This is not a one-off question. We can ask it, let the answer rise up, and then, instead of getting overly caught up in analysis, justification or argument, simply ask it again. And again. If you feel reluctant to go deeper in this way, remember that fear is already causing you pain. There’s a gospel song about how you have to go in through the door. These questions are a door.

Letting fear dictate our lives isn’t even helpful in addressing the surface fears. Instead it paralyzes us, making us unable to do the practical things we need to do: Create an emergency kit, build up a savings account, get a physical, etc.

What causes the paralysis? Under that fear is another fear. If this is not something you are comfortable doing on your own, find a dharma buddy to do it with. If you are terrified of such an investigation, then a therapist could help to guide you through the process.

By exploring the fear, we come to understand that we are causing ourselves and others suffering through reacting out of fear. Deep exploration and an investigation in the dharma shows us that we fear disappearing. So we panic when someone disrespects us and when things around us change, causing us to cling to the world we knew and push away new experience as threatening.

The Antidote to FearJust as fear is at the root of the three ways we suffer, the antidote to fear is offered in deep insight into the nature of things:

We are afraid of things changing or not changing. But insight and nature teaches us that impermanence is the way of all things. The seasons change. All beings cycle through life, death, decay and the regeneration of new life in some other form, the way fallen trees fertilize the forest floor.

We are afraid of being isolated, separate. But insight and nature teaches us that life is a complex web of patterns and networks that are not just interconnected but inherently one system of being, active, alive and non-isolatable. We forget that our being is woven into the pattern of life. Each of us can be imagined as a fleeting shining shimmer of a jewel in a complex network, radiating and reflecting all life.

We are afraid of pain and suffering. How can we not be? It is a biological imperative to fear pain so that we avoid what could harm or kill us. But insight and nature teach us that the pain of being born into a body, of illness, of aging, and of dying are intrinsic parts of the great gift of being alive to experience all the ever-present richness of each moment of awareness.As we develop a practice of regular meditation, we come more fully into the present moment, into the senses. We can begin to look more closely at the nature of pain. We let go of the word pain, and sit with the pure sensation. We begin to see that it is not just one sensation but multiple sensations, like many instruments in an orchestra, each playing its part. We see how these smaller sensations are not in and of themselves painful. We see that they arise and fall away, and another sensation takes its place. We see the nature of impermanence in our close examination.We see that it is our thoughts, rooted in fear, that compound pain. On top of that pure sensation we put the thought rooted in past experience: ‘Oh no, not this again! I hate when this happens.’ Then it’s not just this sensation, but a whole series of past similar pains that we are dealing with all over again. And if that were not enough we add in thoughts of the future: ‘How long will this pain go on? Will I have to miss that event I want to go to? Is this going to be a thing recurring for the rest of my life? Kill me now!’ And of course, we could toss a little comparing mind in there: ‘Why am I the only one who suffers in this way? Why me?’

By bringing ourselves fully into the present moment, not making things worse by diving into past and future thoughts, we find a fresh fearless way of being with pain. And then the pain disappears, or turns into something else. Because life is impermanent and this too shall pass.

The Buddha said not to take his word for it but to explore for yourself. Gentle compassionate investigation after the regular practice of meditation is how we gain insight. And our insights, the ones that arise out of our own experience, are the ones that spark awakening, self-compassion and a sense of wonder that is fearless.

Here we are in the deepest darkness of the year. Most of us have challenging relationships with darkness. Why? Our fearful thoughts and feelings are activated in the dark because we can’t see, so we don’t know what there is there. And in the quiet of the dark night our other senses are heightened. We hear things. What is that? We don’t know!! Yikes. Then our imaginations, already activated with the patterns of dream-making in the dark, can create all manner of things to be afraid of. So yes, the dark can be difficult.

But the dark is also where the riches can be found — all those hidden treasures stored away in the dark cavernous basement or the dark dusty attic of our inner world. But if we are going to explore these areas, we need a flashlight, right? Through the regular practice of meditation, that’s exactly what we are developing: the ability to shine a light in our own darkness.The ability to calm our fears and see more clearly. Our practice is illumination! We actively cultivate the light of clarity and the infinite loving light of kindness and compassion. We are well equipped to be present with whatever we find, and our discoveries will very likely be of benefit to us and in turn to all beings.

So on this longest night of the year in the Northern Hemisphere, I wish you Happy Solstice! I attended a granddaughter’s holiday chorus and was delighted to hear her group singing ‘This little light of mine, I’m going to let it shine!’ That shall be my theme song for the season and beyond. Try it for yourself and feel the glow. 😉

Here is a video of my illustrated solstice poem, and below that is the poem for reading. Enjoy and share widely. You never know who among all your friends, family and acquaintances might be afraid of the dark and in need of some soulful fortification.

–Stephanie Noble

In Celebration of the Winter Solsticea poem by Stephanie Noble

Do not be afraid of the darkness.
Dark is the rich fertile earth
that cradles the seed, nourishing growth.
Dark is the soft night that cradles us to rest.
Only in darkness
can stars shine across the vastness of space.
Only in darkness
is the moon’s dance so clear.
There is mystery woven in the dark quiet hours,There is magic in the darkness.
Do not be afraid.
We are born of this magic.
It fills our dreams
that root, unravel and reweave themselves
in the shelter of the deep dark night.
The dark has its own hue,
its own resonance, its own breath.
It fills our soul,
not with despair, but with promise.
Dark is the gestation of our deep and knowing self.
Dark is the cave where we rest and renew our soul.
We are born of the darkness,
and each night we return
to the deep moist womb of our beginnings.
Do not be afraid of the darkness,
for in the depth of that very darkness
comes a first glimpse of our own light,
the pure inner light of love and knowing.
As it glows and grows, the darkness recedes.
As we shed our light, we shed our fear,
and revel in the wonder of all that is revealed.
So, do not rush the coming of the sun.
Do not crave the lengthening of the day.
Celebrate the darkness.
Here and now. A time of richness. A time of joy.

On especially hot days I am reminded of the summers I spent in Philadelphia when I was in my late teens. My parents had moved there from California, so when I went ‘home’ for the summer it was to this place that didn’t feel like home at all. It was a brick oven of a place, a sauna — so different from the San Francisco Bay Area where ‘nature’s air conditioner’ rolled in from the ocean most evenings. And yet there was something wonderful about a ‘hot town summer in the city’ experience, walking about Center City in the warm evening and meeting up with other young people in Rittenhouse Square. I made friends with a girl who lived around the corner and she was my guide. She taught me, for example, that how you walk across town when you are a young woman is not always a direct route. If guys are out cruising and start saying ‘Hey baby’ etc. and won’t let up, then how convenient that Philly has lots of one way streets. You just turn up the next street that goes in a direction his car can’t go. Oh yes, she taught me the ropes.

Upon returning home we’d often spend the night at each other’s homes, and finding it difficult to get to sleep in the oppressive heat, even at midnight, we’d make up lists. Our favorite list was of all the things we would get rid of if we had the power to do so. We could easily get to one hundred, taking turns naming, for example, people who do obnoxious things. We would get very specific. So, ‘boys who won’t take no for an answer’ might be on the list. Or ‘people who leave gum on the street’ or ‘girls who wear…’ whatever fashion we didn’t find becoming. I don’t remember the details of the list, just that we made one and that we were perfectly ready to wipe them off the planet for their offenses.

In retrospect, of course, this seems at the very least harsh, and at most horrifying. It was all in good fun, a shared complaint about the state of a world over which we had no power.

As a mature woman, I recognize that there is still an internal list, not as lengthy and not of people I would wipe off the face of the earth, but of things I perceive as a threat. And I know for a fact I am not alone in this regard.

At a time when so much saber rattling is going on in the world, it’s worthwhile to take a look at what we identify as ‘enemy’. We don’t have to be at war to have an enemy, do we? Throughout the day we find ourselves at odds and finding fault with all manner of people, situations and aspects of ourselves.

In the Buddhist tradition, we practice kindness, but not ‘nice-nice’ in the way of my mother and perhaps yours, who if I said I felt a certain way told me I shouldn’t feel that way. No, in this tradition we look at what is arising with as much compassionate awareness as we can. If we can look honestly at our thoughts and our fears, we can cultivate a more loving skillful relationship with all that arises in our lives, recognizing its true nature.

So if you are game, take a moment to bring to mind someone or something that you react to as an enemy. Take note of the physical/emotional reaction as your body tightens up and fear or anger arises. This enemy may be a specific person or group of people. It may be a concept. It may be something that causes you pain. Just whatever comes to mind. It doesn’t need to be just one thing. It can be a list! Feel free to write them down if you want.

Now, assuming you were able to come up with at least something that feels threatening to you, let’s look at some common traits that things we perceive as ‘the enemy’ have in common, and see if this is true for yours.

The enemy causes a visceral reaction. We can feel ourselves tensing up and/or negative emotions arising when we think about the enemy. If there’s no visceral reaction, then it’s just an opinion, not something that feels threatening.

The enemy takes up a lot of space in our thoughts and emotions. It’s not just a passing thought. It’s not just someone with whom we disagree. If you doubt it takes up a lot of space, then how did you so easily come up with one or more ‘enemies’? They were right there, readily accessible.

The enemy has power. For example, an enemy might be:

A leader with whom we strongly disagree feels threatening, while a past-leader now ‘ordinary citizen’ doesn’t. Yet perhaps we can remember when they felt threatening to our well being, back when they had the power.

Pain has power to lay us low, sometimes change our personality and even cause us to feel life is not worth living.

Age has power to diminish our abilities in a number of ways.

A boss has the power to fire us.

A coworker has the power to make us miserable forty hours a week.

A parent can feel like an enemy at times simply because when we’re in their care they have power over us. (Any power we give them after we become independent is an unexamined patterned response worth taking time to investigate.)

Disease in ourselves or in a loved one has the power to kill, disable and break our hearts.

What power does your ‘enemy’ have over you?

The enemy has volition. We are more inclined to perceive as ‘enemy’ someone who made a choice rather than, for example, an act of nature. There is a classic story of a man rowing his boat on a misty morning when he sees another boat heading towards him. As it comes closer and closer he gets more and more upset. Why is that person not watching where he’s going? Is that person purposely aiming for his boat? Who is it? What did I ever do to him? etc. etc. Enemy alert to the max. And then the boat bumps against his and he sees that it is empty, just a lost boat adrift in the water. All his anger vanishes. The boat is not the enemy. It is just carried on the currents. There is no enemy with whom to be angry.

Abstract concepts are not as powerful as personal experiences. We might be against violence in general, but it isn’t a palpable enemy unless it is happening to us (or did happen to us and we are still processing it), or it happens or happened to someone we love, or to someone right in front of us, whether in person or on a video or in a book. Abstracts do not activate our emotions in the same way.

Those are some things I have noticed as common traits of ‘the enemy’. What else do you notice? This is an exploration. Feel free to check it out for yourself and report back by commenting. (Click on reply at the top of this post.)

HOW TO COME INTO SKILLFUL RELATIONSHIP WITH ‘ENEMIES’

NOTE: If you are in a situation where you are in that moment being threatened, you will do whatever you feel in that moment that you need to do — your flight or flight response will likely kick in and nothing we discuss here will make a bit of difference. However, regular meditation practice will help you to be more mindful and better able to see the situation clearly, and perhaps will have cultivated some compassion that could help to ameliorate certain threatening situations. But street smarts and a call to 911 may be what’s needed. Just sayin’.

But, assuming we are talking about someone or something that is not holding a gun to our heads in this moment, but which satisfy the definition of ‘enemy’ for our purposes here, let’s proceed.

All of this ‘other’ making, this ‘me’ against the world or ‘us’ against ‘them’ thinking, takes a serious toll on our mental and physical health. It depletes our capacity for ease, joy and kindness to ourselves or anyone else. But it isn’t skillful to push these thoughts away or pretend they don’t exist. It is equally unskillful to actively antagonize an external designated enemy. This only adds to their power by fueling it with similar energy. So what are we to do?

Know your enemyWe’ve already made a first step by defining who or what we are perceiving as enemy. We have ruled out anything that’s just an opinion and anything that is abstract. Now we can focus on something that does activate a visceral reaction, that does cause us to feel threatened in some way. We get to know the enemy not to strategize how to defeat them, but in order to understand their true nature and the nature of our own mind.

Here are some ways to come into a more skillful relationship with the enemy or enemies we have named.

Expand awarenessWe tend to get caught up in the story or the rant about whatever we perceive to be enemy. We probably don’t even listen to ourselves anymore, we just blather on in a habitual way. But we have a choice. Without pushing the enemy away, we can notice all else that is going on in this moment. We can come into an awareness of our senses — sight, sound, smell, touch, taste.We can notice pleasant sensations also going on right now. The enemy may still be present, but we see that it is just one part of all that is happening in this moment, a slender thread in the whole fabric of being. We can take in all of this moment with gratitude for being alive to experience it, enemy and all.

Interview, inquire, investigateWhen we feel up for it, perhaps after meditation, we can invite the enemy into our thoughts for clearer observation and investigation. We can breathe into the discomfort. We can take care of ourselves. We can remind ourselves that the enemy in this moment is just a pattern of thought and emotion. It is safe to look more closely and to do some insightful investigation.
Part of this investigation might be actual fact checking. When we perceive something or someone as ‘enemy’ we might not be able to talk ourselves out of it, but it is worthwhile to know at least whether it is as dangerous as we think. So, for example, if we have a fear of flying, the fact that it is statistically much safer than driving may be little comfort, but it is an important fact to keep handy. Other typical fears — spiders and snakes, for example — can also be aided by discovering their benign and helpful aspects, and perhaps how unlikely it is that we would encounter a dangerous variety in our area. Some things are easier to fact check than others. We need to be sure our sources are reliable, that our enemy is not the product of some random thing read online or the irrational ranting of some pundit with an ax to grind and bills to pay. We might notice how willing we are to believe someone who reinforces our existing view, and let that be a red flag for us to make further inquiry rather than getting more entrenched in our position which is causing us, and perhaps others, such suffering.

Consider whether the enemy is a projectionWe can recognize the possibility that what annoys us about another person is the very thing that we are either suppressing or judging in ourselves, especially if it’s always the same ‘type’ of person who annoys us.

Back when I was too shy to speak my own truth, I found I was often judgmental toward powerful women. ‘Who does she think she is?’ But it was just my own insecurities and my own desire to feel that freedom to speak up that was making enemies of perfectly nice people who were more worthy of admiration than condemnation.

If the ‘enemy’ that you defined is not necessarily powerful, then there’s an even stronger reason to look at the idea of projection. Perhaps you’re annoyed by people who are virtually powerless. Then what part of you feels powerless? This is not an accusatory investigation. We inquire with respect and kindness.

Recognize the enemy as messengerWe can look at the possibility that what we have taken to be an enemy with a weapon to harm us is in fact a messenger with an offering that has the potential to heal us. The image shown here could be carrying a weapon or a scroll with an important message for us. We won’t know until we take the time to look.

Let’s take tension, for example. It is the one thing we actively work to diminish in our meditation practice. So it is easy to see it as the enemy. But in fact it is the messenger. It tells us that our thoughts are caught up in the past and/or future. When we befriend the messenger — come on in, take a load off, care for some tea? — then the tension releases to whatever degree is possible in that moment, and we can be fully present with what is arising in that moment. Noticing the tension, we recognize where our thoughts have wandered. The tension is the messenger.

Let’s look at some other ‘enemies’ we might encounter and what their message is:

If you experience any degree of impatience or even road rage, then your ‘enemies’ may be:

Someone driving slower than you want to drive. The message is to cultivate patience and to stay more present in the moment rather than rushing to be somewhere else.

Someone cutting you off, being discourteous. The message is to cultivate compassion, to recognize that everyone is carrying a burden we are unaware of.

Someone driving recklessly, putting you and everyone else in danger. The message is to be mindful ourselves, to be aware we have great power to do harm as we drive around at high speeds in these metal ‘killing machines’.

You get the idea. So what we’re learning is how to be present with someone or something we perceive as enemy by cultivating a spacious field of awareness to hold whatever is arising.

As we stay present with the enemy in that spacious field of awareness, we can inquire about the message it is bearing. We can ask ‘What do you want me to know?’ for example. This would be very skillful in post meditation inquiry if a challenging ‘enemy’ is present.

Practice meditation on regular basis. By doing so we become more and more attuned to recognize the infinite interconnection – all one, that there is no separate self that needs to be defended against some outside enemy. In that way we are able to see through the faulty filter of fear that has named something or someone ‘enemy’.

‘Feed your Demons’ This is a Tibetan Buddhist practice that can be very skillful in working through a difficult relationship with an aspect of self that presents as enemy.

Send Metta A powerful practice is to send metta, infinite loving-kindness, always beginning with ourselves and always ending with sending it to all beings. In between we can send it to a difficult person. I have heard so many first-hand accounts of the power of metta practice — May you be well. May you be at ease. May you be at peace. May you be happy. — to shift a relationship and reveal that in fact the ‘enemy’ is a vulnerable suffering being, worthy of kindness and compassion.
Here’s a recording of me leading an extended metta practice.https://stephanienobledotcom.files.wordpress.com/2017/06/metta-extended.mp3

Speak our truth to whomever is in power, whether in government or in our private lives. Once we have cultivated compassionate awareness, we are ready to use wise speech to address any concerns we have. Instead of aggravating the enemy, turning off their ability to listen to us, we touch a deeper place and inspire their own inner wisdom to look more closely at their own way of being with difficult emotions.

I hope that these suggestions help to whittle down your enemy list, and create some powerful positive changes in the process. Let me know!

As I was meditating the other morning, I noticed fear arising. This is not unusual. Fear appears in many guises — worry, planning, anxiety, hurt feelings, self-doubt, anger, etc. Fear is felt in the body as tension. Fear is a presence I usually recognize when it shows up, but this time I saw the fear in a very different way. That new way of seeing fear has helped me. Maybe it will help you, too.

An important part of our practice, especially when things aren’t going well, is to do a little self-inquiry. A key question we ask ourselves is ‘How am I in relationship to this?’ I could see that I was relating to my experience with fear. But how am I in relationship with fear itself? In that moment I could see that the fear is not part of the fabric of my being, but is, instead, a lens or a filter through which I am looking at experience. The fear is not me, not even an aspect of me, though almost every aspect of who I perceive myself to be looks at the world through the distorting faulty filter of fear.

If fear is simply a filter or a lens, suddenly it is neutral and more manageable. It is neither friend nor foe. It is not the boss of me. I don’t have to go into battle with it. It is simply an increasingly transparent filter that when in place distorts my view of things. Just noticing this gives me tremendous power! Whenever I become aware of fear arising, I can recognize it as the filter it is, and I have options: I can continue in my habituated way to look through the filter, or I can open my senses in this moment to see a world teeming with beauty and life ever unfolding in cycles of energy and matter. I can feel how this body, this transient gift, is intrinsically interconnected to all beings. And in that moment, that filter of fear reveals itself to be myopic and unreliable.

‘Now wait a minute’, you may be thinking, ‘fear is important and useful. Where would we be without fear? Would we have even survived as a species?’

These are interesting questions. So let’s look at fear more closely.

Let’s look at a situation where some innate sense in our body perceives a danger. Perhaps hair stands up on the back of the neck, or some other physical sensation that lets us know we might want to steer clear. Not walking into a situation that might put us at risk is a biological imperative. It’s instinctive. Point taken.

But I wonder when we live so steeped in fear all the time, if we really pick up on the instinctive cues. Fortunately I have not had the opportunity to see for myself. But I do follow my neighborhood online community and there was an interesting discussion about a ‘colorful character’ in town who wears different costumes on our main street, including one of a Buddhist monk! Another outfit is a kilt. Those are the only two I’ve seen. Anyway, the online conversation ranged from concern for the fellow to concern for public safety. But only one person in the group had actually had a conversation with the man. He found him to be a very sweet, not altogether ‘there’ person, who was clearly not a threat to anyone. Yet his very calm presence in his various guises really rattled up a lot of fear in a number of people. The filter of fear is full of faulty assumptions.

There are those hopefully rare times when an adrenaline rush sparked by fear gives us extra strength and speed to, for example, get out of the way of a moving vehicle. Okay, life saved! Good job! But upon closer inspection, we might ask how did we get in that position? Could we have been more mindful? More in touch with all our senses so that we could see that car coming? Maybe if we weren’t distracted by our phone, our planning mind, etc. But, yes, let’s acknowledge that adrenaline is useful in very small doses on such occasions. It’s when adrenaline is pouring through the body constantly keeping us on high alert that it can cause all kinds of problems in our bodies and minds.

Everyone in class this week recognized the existence of fear in an ongoing way. some immediately, some after an autopilot declaration of ‘I’m not afraid of anything.’ After a few minutes of looking more closely, they could see that it was fear itself that was making that bold statement.

It may help to consider whether fear itself is disruptive, or if it is our blindness to it that causes us trouble. For example, I am afraid right now, anxious about whether the medical treatments for my brother will work. If I don’t acknowledge how this fear is impacting me, how my whole torso is tense as a direct result of my concern, then I won’t treat myself tenderly. I won’t make room for all that is arising. And as a result I will be, I guarantee it, unskillful in some way: anxious mindless eating, prickly in relationships, exhausted and grumpy, or some other of many possible totally useless and sometimes destructive ‘coping’ mechanisms. And making an enemy of fear causes even more upset that may play out badly.

Just now from the other room I heard my brother on the phone telling his friend he didn’t know why Stephanie wasn’t able to find those other pills in his bag. Opportunity to notice my reaction: Okay, yup, there it is: Hurt, fury, ‘after all I’ve done for you’ yada yada, worry about being seen as a lousy caregiver by whoever he was talking to. word spreads, elder abuse – oh my! Okay now a little revenge, plotting to give my brother the cold shoulder for his lack of appreciation, (even as I know I won’t do that, because after all he’s operating out of fear too, and he’s in a fight for his life). All this mental storm in a matter of thirty seconds! Wow. Fear in the house!

Acknowledging the fear, I allow myself the time, space and compassion needed to be skillful in my life, taking care of the needs of others more ably and lovingly because I continue to be present and compassionate with myself. If this sounds self-centered, remember the oxygen mask directions on an airplane. Put your own mask on first before helping someone else. Especially for many women, this is a necessary reminder. How much of our willingness to give ourselves away, to always put others first even to the detriment of our own health, has to do with fear? ALL of it, in one way or another.

So we recognize fear. We feel it in the tension in the body. We don’t try to talk ourselves out of it, because that is just an inner battle between — let’s nickname them — ‘logical mind’ and ‘scaredy cat’. There’s no kindness or respect there. It’s more skillful to simply listen, using the infinite inner wisdom that rises up when we take the time to listen in. Every little aspect of self except that infinite inner wisdom is terrified of something. And it’s useful to see the nature of that fear. There’s the fear of making a fool of ourselves, so that aspect keeps us from speaking. There’s the fear of getting hurt in love, so that aspect keeps us from exposing our vulnerability. With awareness and compassion, we can recognize the specific fear-based message of any fear we identify. It can also be helpful to investigate where that message came from. But all of this is done in a loving and respectful way. Not to change or get rid of anything.Fear sets in when we let unexamined assumptions motivate us. Past experience perhaps has taught us to be cautious in certain situations or with certain people. People who were major influencers in our lives handed down their own fear-based views, and we accepted them without question, too. So here we are, full of fear. But it’s just a lens distorting reality. And we have our tools of skillful questions: Is this true? How do I know this is true? Is the man wearing a kilt one day and a monk’s robe the next a threat?

For some fears, we don’t need to go on an inner journey. We just have to recognize what we are surrounding ourselves with in our daily lives. If the news is churning out endless images, headlines and opinions that are contrived to activate a fear-based addiction, is it any surprise we feel overwhelmed with fear?

When we don’t take the time to question the veracity of our beliefs and assumptions, then fear holds the reins of our lives, causing us to behave in ways that are destructive to ourselves, those around us and, since we’re all a part of the same living system, ultimately all life on down through generations.

‘Now wait a minute’, you may say again, ‘where would we be without fear? It’s a great motivator to do the right thing. Without the fear of negative consequences, wouldn’t we all just run around doing all kinds of damage?’ I don’t know the answer to that. Certainly people are motivated by fear to do the right thing: Fear of going to hell. Fear of a spanking. Fear of losing our job. Fear of getting a ticket. Fear of getting fat. Fear of being seen as less than admirable. Fear is a powerful motivator, no doubt about it. But the results of acting out of fear quite naturally fail.

Let’s take the example of the fear of getting a ticket. That’s a pretty common fear, one that all drivers tend to have. But we could drive with mindfulness and compassion, aware of the fact that we are driving a potential weapon of death, maintaining safe speeds, watching for pedestrians and other vehicles, sharing the road with kindness and consideration, and we would be skillful drivers. The fear of getting a ticket could make us think that as long as there isn’t a police car in the vicinity we could pretty much run rampant and ‘get away with it’. What are we getting away with? While not all laws are perfect, the majority of laws were made up to keep us safe. The laws are based in common sense, and if we use common sense, awareness and compassion, we don’t have to be afraid of getting a ticket.

For me now, the direction of this exploration takes a fearful turn. Because of the advent of videos capturing incidents of police violence against unarmed black men, there is a heightened awareness and what feels like a very reasonable fear. Because the majority of the men in my family are black, my chest tightens with fear when I think about it. When it comes to this particular fear, I am currently unable to talk myself down from the ledge. But I will keep looking at it, and that’s all any of us can do: Just keep practicing, and keep exploring. I have noticed that I am less fearful when I am able to actively do something, so that might be something to also explore.

Our practice is to notice what is arising. Noticing fear is not always comfortable. But finding a way to be present with fear, without pushing it away or making it the enemy, really does help us to come into more skillful relationship with all that arises in our experience.

See for yourself if you are looking at your experience or the world through a faulty filter. And please let me know what you discover!

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Stephanie Noble

“Stephanie Noble is an experienced Buddhist teacher with a deep practice and a very kind heart. My meditation group is fortunate to receive the benefits of her presence and teaching.”
– Rick Hanson, PhD., psychologist, meditation teacher and author of Buddha’s Brain, Hardwiring Happiness, and other books

WELCOME

This blog has over 400 posts, each one from a dharma talk by insight meditation teacher Stephanie Noble, as she takes the Buddha’s teachings and applies them to improve life here and now.
Your participation, by commenting on and sharing posts that have meaning for you helps to increase mindfulness in the world. Please follow Stephanie by clicking on ‘Follow Stephanie’ above.

The writing is all original content by Stephanie Noble who teaches a weekly class, and is a guest teacher for both the San Rafael Meditation Group and the Marin Sangha. See calendar for classes.

Her poems have been published in Buddhist Poetry Review, Light of Consciousness and The Mindful Word among many other publications.

Stephanie does not represent any organization. These posts are expressions of her understanding of the concepts presented. She encourages you to explore and, as the Buddha said, ‘See for yourself.’